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IT'S A REST DAY: You're embarking on a high-intensity training program, so rest is extremely important. Hard training is only the catalyst for improvement -- the actual improvement takes place while you're resting and your body is rebuilding from the training stresses. This program contains two rest days each week. Don't be tempted to ride on those days, because even an easy spin can escalate into a much harder session, compromising your recovery. If you have time for some light exercise, try a moderate walk instead.
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